Well I had my consultation with Alberto last night and the result is this is the last of my program as Alberto wants to keep things progressing from my last training block. This next block is very different then anything I have ever done before so it will be interesting to see how this goes. Decided to get this last upper body training session in and then take the weekend off before starting the new training block on Monday.

The new training block is three times a week and the volume for the main strength movements is way down. Like in the do multiple sets of one rep kind of thing. As I said this is definitely something different and nothing I have ever done before but willing to give it a try.

So I was wrong on the volume, I misread the program and mistakenly thought the number of sets was the number or reps I was to do. Training days are three days a week but I am still hitting legs and chest for all three days. Weights gone up a pound for my weekly average after being around 213 for 14 weeks. Game plan is to keep cruising and not diet for the rest of this year and then in January 2019 start dieting down to the 190's and then assess if we take a run at hitting the stage in 2020 or go back to working on adding size. Alberto always likes to start preps lean. I was 190lbs at the start of my 2014 prep.

Decided to go back to doing split squats in the power rack instead of the smith machine. Balance was not great but if I keep with it I am hoping it will improve along with my coordination. Overall though I am feeling pretty good after this one.

Friday my left shoulder was really bugging me so I decided to give it a day to see if it got better. Not sure what I did to it but today I woke up pain free and crushed this workout. 6 more months to grow before switching gears and starting to lean out.

So I was not feeling great yesterday so I did not get in the rest of day 2. I felt better today and it was a good training session. If I am feeling up to it I will get in the rest of day 2 tomorrow. So this is the point where I evaluate how I feel and make one of three choices as what to do for next week. I think I might push and repeat the last three weeks with no deload. The fact that the volume drops back to 3 sets again in itself is a bit of a deload.

On Monday I decided to record my squat from the front instead of the side like I usually do and I was shocked at how much I shift the weight to my right hip.

I also went and purchased a new scale as the one I was using is getting pretty old and never gave a consistent reading. It's from Vitagoods Form Fit: Digital Scale and Body Analyzer. Its listed at $125 on their website but I got it for $66 Canadian including shipping from Amazon.ca so a pretty sweet deal. I find it's very consistent but has me a couple pounds heavier than my old scale. Glad I got this now instead of during contest prep.